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On a Keto diet and doing intermittent fasting, trying to get my body to pull from stored body fat, what's a good source of energy for me

Trying to reduce body fat and increase muscle mass at the same time, but I seem to run out of juice every time I do weight training, can anyone recommend a good sources of energy for me that would still promote weight loss?

I did IF for a good two years before I kicked it because I got tired of being hungry as fvck.

What time of day do you train? Training fasted is ok if it’s first thing in the am. I wouldn’t train fasted too late in the day.

I personally drink 20 grams protein peptides cocktailed with GAT jet mass preworkout and sip GAT stim-free PMP intraworkout and seem to do ok. But then that’s about $100 worth of supplements that will last about a month. Try a red delicious apple or banana preworkout if you can. Or a glass of Trop50 orange juice. I’m not running keto, tho.

I’d bet the reason you’re running out of juice is the low/no carb component of keto. What kind of carbs do you injest?

@Kingslayer:
Keto keeps me off fruit as it's got Sugar and I have a hard time losing weight with sugar. I go 16hrs IF and 8 eating, usually eat eggs first thing in the morning and then go to work which is a lot of hiking. After work I lift, and usually feel ok lifting, but the next day I am struggling to get up and with it.

I know partly it could be dehydration, have a bad habit of not drinking enough water. But even when I am, I feel like I'm lacking something.

At the moment only carbing up with greens and vegetables without starch, even in the past though while trying other diets fruits such as bananas and apples or whole grain bread didn't do much for me.

@Anonymous:
Everyone has a hard time losing weight if too much sugar is consumed - just look around you!

But if you want to be your best in the gym...for me, a breakfast of eggs and spinach didn’t give me the energy needed to get through my routine. I lost weight sure but I also lost strength so again feeling that keto isn’t the best long term path for weightlifting.

I am not sure what your current fitness level or your long term goals are but I would recommend getting away from fad diets and simply dive into a sound proper nutritional program that you can live with long term

Remember “fat people diet and exercise....athletes eat and train”

There is a massive difference there - so I would suggest you look to professional athletes who physique you admire for inspiration

For me that is NFL athletes. Everyone seems to say ‘ditch cardio and you’ll gain mass’ but I look at these 275lb defensive ends with 8% body fat and can run like a deer - and most of those fukkers eat their oatmeal! (Not Wheaties that’s bs lol)

Anyway good luck - ultimately at the end of the day consistency is key so find what works for you and stick with it!

Ok firstly, you cannot lose fat and build muscle simultaneously. One needs a calorie deficit, the other a calorie surplus so you need to choose. Be honest with yourself. If you're too fat then being in a surplus and weight training will build muscle but you will also accumulate more bodyfat.

Keto and intermittent fasting are really poor choices. You're running on empty through lack of carbs, they are your body's preferred energy source after all. Plus your brain runs off glucose so no doubt your concentration levels will be off too along with physical fatigue.

THERE IS NOTHING WRONG WITH CARBS. My diet is full of them and pretty light on fats (just my preference). Want to lose fat? Expend more energy than you take in. Want to build muscle? Consume more energy than you expend (along with resistance training of course). It really is that simple.

The key to the keto diet is to replace the lost calories in carbs with nutrient dense foods or high fat foods like cheeses and protein like chicken and red meat. I know it sounds counter productive but it is actually paradoxical....in order to burn fat you must consume fat. Increase your fat intake. Also are you checking daily to see if you are in ketosis via your urine. The worst thing to do is to almost be in ketosis but not quite...doing this will give you all damaging effects of the beginning of ketosis with none of the sustained benefits. You should take 2-3 weeks off from exercise and stabilize then begin back slowly. Also, bad breath is a good way to know whether or not you are in ketosis. Heavy strength training on the keto diet isn't sustainable because your body needs the kwik hitting energy of glucose in order for your muscles to heal between sets and fire properly during the lift.

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